BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 5 Bodyweight Goodmornings* 10 Air Squats 5 Push-Up to Down Dog 10 Burpees *Feet in squat stance, push the hips back and bow forward until you feel tension in the hamstrings, then use the legs to stand up 2 ROUNDS 3/3 Single Arm DB Deadlift (sumo or suitcase) 3/3 Single Arm DB Strict Press with :02 pause overhead 3/3 Single Arm DB Devil’s Press** **DB begins on the ground, forward fold, place the right hand on the DB, burpee, jump forward and finish with a single arm DB snatch. The DB can be between the feet or on the outside during the snatch portion. Workout Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 6 MINUTES 6 DB Deadlifts 4 DB Strict Press 2 Devil’s Press -Rest 2:00- REPEAT! (Score is Rounds + Reps) Optional Finisher Metcon...Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 20/15 Cal. Bike Into … TABATA (8 ROUNDS, :20 ON // :10 OFF) MVMT 1 – Alt. Forward Lunges MVMT 2 – Single-Unders MVMT 3 – Hollow Rocks MVMT 4 – Double-Under Practice Into … 20/15 Cal. Bike Workout Metcon (Time) FOR TIME 50/40 Cal. Bike 50 Walking Lunges 150 Double Unders 50 Walking Lunges 50/40 Cal. Bike -Hard Cap 16:00- (Score is Time)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 10 Ring Rows + :10 Bottom of Ring Row Hold 10 Push-Ups + :20 Plank Hold 10 Air Squats + :30 Squat Hold 10 Burpees Workout “LIGHTNING STRIKES” (4 Rounds for reps) EMOM x 4 MINUTES :30 MAX Ring Rows :30 Ring Row Hold -:30 Rest- EMOM x 4 MINUTES :30 MAX Push-Ups :30 Plank Hold -:30 Rest- EMOM x 4 MINUTES :30 MAX Air Squats :30 Bottom of Squat Hold -:30 Rest- EMOM x 4 MINUTES MAX Burpees in :45 (Score is Reps for Each Round)*New NC30 Benchmark!Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 10 MINS Odd- :30 Bike (increasing effort every round) Even- :45 of Movement! 1st round= Alt Groiners 2nd round= KB DL 3rd round= RKBS 4th round= KB Upright Row 5th round= Plank Shoulder Taps Workout Metcon (No Measure) EMOM x 25 MINUTES MIN 1 – 12/10 Cal Bike MIN 2 – 20 Alt. V-Ups MIN 3 – 15 KB Sumo DL High Pull (70/53)|(53/35) MIN 4 – 20 KB Goblet Step-Back Lunges MIN 5 – :45 Max KB Plank Touches* *KB placed arm’s distance in front of plank hold, alternate arms each touch. (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS… 10 Lunges 5 Push-Up to Pike 10 Groiners 2 ROUNDS… 10 Up-Downs 10 Jumping Squats 20 Shoulder Taps Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME* 120 Thrusters (135/95)|(95/65) 120 Up-Downs *P1 works while P2 rests. Reps can be broken up and completed in any order. (Score is Time) Cool Down Warm-up (No Measure) FOR RECOVERY 3:00 Slow Bike, Row or Walk 3:00 Foam Rolling Quads 3:00 Foam Rolling Upper Back (No Measure)Read more